Wake wezwa igama elithi 'Ketosis'? Kungenzeka ukuthi uke walithola ezingxoxweni zokunciphisa isisindo noma ku-inthanethi. Kuyinqubo ethakazelisayo neyinkimbinkimbi eyenzeka emzimbeni wakho. Namuhla, ake sixoxe ngokuthi iyini i-ketosis, ukuthi ikuthinta kanjani, kanye nezinzuzo nezingozi, ezichazwe ngamagama alula ongawaqonda kalula.
Iyini ngempela inqubo ye-Ketosis?
Kalula nje, i-ketosis yisimo lapho umzimba wakho usebenzisa khona amafutha njengomthombo wawo oyinhloko wamafutha. Cabanga ngomzimba wakho njengesithuthi. Ngokuvamile, uphethiloli le moto ewusebenzisayo yi-glucose. Sithola ushukela kuma-carbohydrate ekudleni esikudlayo, njengelayisi, isinkwa, amazambane, izithelo, noshukela.
Uma udla ama-carbohydrate, umzimba wakho uyawahlukanisa abe ushukela. Lo ushukela ube usunikeza amandla kumaseli omzimba wakho, njengokushaja ifoni yakho. Noma yimuphi ushukela omningi ugcinwa esibindini ukuze usetshenziswe kamuva.
Kodwa-ke, kwenzekani uma wehlisa kakhulu ukudla kwakho ama-carbohydrate? Uma i-glucose egcinwe esibindini isiphelile, indlela yamandla eyinhloko yomzimba ivalwa. Yilapho umzimba wethu ubonisa khona ukuhlakanipha kwawo; uthola indlela entsha yokukhiqiza amandla ngokuqala ukushisa amafutha omzimba agciniwe.
Njengoba amafutha eshiswa, umzimba udala amakhemikhali abizwa ngokuthi 'ama-ketone' noma 'imizimba ye-ketone' njengomkhiqizo ophumayo. Lawa ma-ketone abe eseba umthombo wamandla oyinhloko wobuchopho bakho nezinye izingxenye zomzimba wakho. Lapho umzimba ukhiqiza amandla ngamafutha ngale ndlela, amazinga e-ketone egazini ayakhuphuka. Lesi simo yilokho esikubiza ngokuthi i-ketosis .
Eqinisweni, isibindi sethu sikhiqiza amanani amancane ama-ketone ngokwemvelo. Kodwa-ke, uma sinciphisa ukungenisa ushukela, amazinga ethu e-insulin nawo ayawa. Isibindi sithola isignali: “Ushukela uphansi; qala ukukhiqiza ama-ketone ukuze unikeze amandla ebuchosheni.” Yilapho ukukhiqizwa kwe-ketone kukhuphuka khona. Amafutha asetshenziswa ukudala la ma-ketone angavela ekudleni esikudlayo (okwaziwa ngokuthi 'i-nutritional ketosis') noma emafutheni asevele egcinwe emizimbeni yethu.
Ngakho-ke, kuyini ukudla kweKeto?
Kungenzeka ukuthi uke wezwa 'nge-Keto Diet' noma 'i-Ketogenic Diet.' Lena yindlela yokudla eyinhloko esiza ukuguqula umzimba wakho ube sesimweni se-ketosis. Umgomo walokhu kudla ukushintsha indlela umzimba wakho osebenzisa ngayo ukudla. Kuqeqesha umzimba ojwayele ukuthola amandla kuma-carbohydrate ukuze ushise amafutha ukuze uthole amandla esikhundleni salokho.
Ukudla kwe-Keto kunamafutha amaningi, amaprotheni aphakathi nendawo, futhi kunamafutha aphansi kakhulu. Ukudla kwe-keto okujwayelekile ngokuvamile kuqukethe amafutha angaba ngu-70%–80%, amaprotheni angu-10%–20%, kanye nengxenye encane engu-5%–10% yama-carbohydrate.
Yini ongayidla ekudleni kwe-Keto, futhi yini okufanele uyigweme?
Njengoba lokhu kudla kuvimbela ukudla okuningi okucebile ngama-carbohydrate, kuzodingeka futhi unciphise ukudla okunomsoco. Isibonelo, okusanhlamvu okuphelele, izithelo eziningi, ngisho nemifino ethile kuphezulu kuma-carbohydrate. Ngakho-ke, izinto ezifana nesinkwa, amabhanisi, amakhekhe, ilayisi, nama-noodle kumele zisuswe cishe ngokuphelele. Kuzodingeka futhi unciphise kakhulu ukudla kwakho izithelo nemifino.
Ngakho-ke, amafutha avelaphi kulokhu kudla?
- Inyama nenhlanzi
- Amaqanda
- Amantongomane nembewu (isb., ama-cashew, ama-alimondi, imbewu yethanga)
- Ibhotela nokhilimu
- Ushizi
- Amafutha (isib., amafutha kakhukhunathi, amafutha omnqumo, amafutha e-canola)
Kufanele unciphise ama-carbohydrate amangaki ngosuku ukuze ungene ku-Ketosis?
Ukuze ungene futhi ulondoloze i-ketosis, kufanele ugcine ukudla kwakho kwama-carbohydrate kwansuku zonke kungaphansi kwamagremu angu-50 . Uyaqonda? Lokho kungaphansi kokuqukethwe kwama-carbohydrate ezingcezu ezintathu zesinkwa, ubhanana ababili, noma inkomishi eyodwa ye-pasta.
Kuthatha isikhathi esingakanani ukufinyelela i-Ketosis?
Uma udla amagremu angama-20 kuya kwangu-50 ama-carbohydrate ngosuku, ngokuvamile ungafinyelela i-ketosis zingakapheli izinsuku ezimbili kuya kwezine. Kodwa-ke, lokhu akufani kuwo wonke umuntu. Kwabanye, kungathatha isonto. Kunezici eziningana ezithonya lokhu.
Yini ethinta lokhu?
- Iminyaka yakho.
- Inani lama-carbohydrate, amafutha , kanye namaprotheni owadlayo.
- Izinga lakho lomsebenzi womzimba.
- I-metabolism yakho.
- Impilo yakho yokulala.
- Izinga lakho lokucindezeleka .
Khumbula ukuthi uma ungumuntu odla ama-carbohydrate amaningi ngaphambi kokuqala ukudla kwe-keto, kungathatha isikhathi eside ukungena ku-ketosis uma kuqhathaniswa nomuntu owayesevele edla ukudla okunama-carbohydrate aphansi. Isizathu salokhu ukuthi umzimba wakho kumele uqale ukhiphe ushukela ogciniwe.
Ngezinye izikhathi, 'ukuzila ukudla ngezikhathi ezithile' kuthiwa kusiza ekufinyeleleni i-ketosis ngokushesha. Abantu abaningi bakwenza lokhu ngokudla konke ukudla kwabo kwansuku zonke ngaphakathi kwefasitela lamahora angu-8 bese bezila ukudla amahora angu-16 asele.
Yiziphi izinzuzo ze-Ketosis?
Ucwaningo lukhombisile ukuthi i-ketosis inganikeza izinzuzo eziningana zezempilo.
Okubaluleke kakhulu, kuyasiza ekunciphiseni isisindo . Le nqubo inganciphisa indlala , okungenza ukuthi udle kancane. Ngokukhethekile, iyasiza ekunciphiseni amafutha angafuneki esiswini, kuyilapho ingase ilondoloze imisipha eqinile.
Ezinye izinzuzo ezingaba khona zifaka:
- Isifo Sokuxhuzula : Odokotela bavame ukuncoma i-Keto Diet yezingane ezinesifo sokuxhuzula ukuze kuncishiswe noma kumiswe ukuxhuzula. Isebenza ngokushintsha amaphethini athile okushukuma ebuchosheni.
- Ezinye izimo ze-neurologic: Ucwaningo lusikisela ukuthi i-Keto Diet inganikeza impumuzo ethile ezimweni ezifana nesifo i-Alzheimer's, i-autism, kanye nomdlavuza othile wobuchopho njenge-glioblastoma.
- Isifo sikashukela sohlobo 2: Kulabo abanesifo sikashukela sohlobo 2, i-Keto Diet ingasiza ekunciphiseni isisindo nasekulawuleni amazinga kashukela egazini.
- Isifo senhliziyo: Kuphakanyiswa ukuthi i-Keto Diet ingasiza ekunciphiseni ingozi yesifo senhliziyo ngokunciphisa umfutho wegazi, ukwandisa i-cholesterol enhle (i-HDL), kanye nokunciphisa ama-triglycerides.
- I-Metabolic syndrome: Lokhu kudla kungasiza ekunciphiseni ingozi yokuba ne-metabolic syndrome, ehlotshaniswa nengozi yesifo senhliziyo.
Ngaphezu kwalokho, kuthiwa i-ketosis ingakhulisa ukugxila kwakho kanye namandla akho. Ngenxa yendlela umzimba othola ngayo amandla ekudleni kwe-keto, ukuvuvukala komzimba kungancipha. Ezinye izifundo ziphakamisa ukuthi ubuchopho bungasebenza kahle kakhulu kuma-ketones kunaku-glucose.
Ingabe ikhona imiphumela emibi ku-Ketosis?
Nakuba i-Keto Diet inezinzuzo eziningi, kungaba nemiphumela emibi. Kufana nezinhlangothi ezimbili zohlamvu lwemali.
Ezinsukwini zokuqala zokuqala zokungena ku-ketosis, abanye abantu bangase babe nesimo esibizwa ngokuthi 'i-keto flu' , esingase sihlanganise izimpawu ezifana nesisu esibuhlungu, ikhanda elibuhlungu, noma ukukhathala.
Eminye imiphumela emibi engaba khona ihlanganisa:
- Izinguquko ephunga lokuphefumula ('keto breath').
- Ukuqunjelwa.
- Ukungalali.
- Ukuphelelwa amanzi emzimbeni.
- Ukwehla kokuqina kwamathambo (i-osteopenia) kanye nengozi yokuqhekeka kwamathambo.
- I-cholesterol ephezulu (i-hyperlipidemia).
- Amatshe ezinso.
Ngakho-ke, kubaluleke kakhulu ukubonisana nodokotela ngaphambi kokuqala i-Keto Diet. Lokhu kubaluleke kakhulu uma unezinye izinkinga zempilo eziyisisekelo.
Uyini umehluko phakathi kwe-Ketosis ne-Diabetic Ketoacidosis (DKA)?
Abantu abaningi bayadida laba ababili, futhi kuyintoumbono ongalungile ongaba yingozi kakhulu wokuhlanganisa i-ketosis ne-'Diabetic Ketoacidosis' (DKA), engathinta abantu abanesifo sikashukela (noma labo abangazi ukuthi banaso).
Lezi yizimo ezimbili ezihlukene ngokuphelele.
* I-Ketosis: Nakuba une-ketone egazini lakho, izinga aliphezulu ngokwanele ukwenza igazi lakho libe ne-asidi eyingozi. Lokhu kuvame ukwenzeka ngesikhathi sokuzila ukudla noma lapho ulandela ukudla okunama-carbohydrate aphansi. I-Ketosis ayiyona ingozi.
* I-Diabetic Ketoacidosis (DKA): Lesi yisimo esiyingozi kakhulu, esisongela ukuphila esithinta abantu abanesifo sikashukela. Kwenzeka lapho ukuntuleka kwe-insulin kubangela ukwanda okukhulu kwama-ketone, okuholela ekwandeni kwe-asidi egazini. I-DKA idinga ukunakekelwa kwezokwelapha okusheshayo.
Ngakho-ke, ungaziphambanisi lezi zinto ezimbili. Uma unesifo sikashukela, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuthi ucabangele ukudla i-Keto Diet.
Imicabango yokugcina okufanele uyikhumbule
I-Ketosis inqubo yemvelo yokugaya ukudla lapho umzimba wakho ushisa khona amafutha ukuze uthole amandla. I-Keto Diet inganikeza izinzuzo ezifana nokunciphisa isisindo, amandla akhuphukile, kanye nokuphathwa kwezinye izifo ezingamahlalakhona.
Kodwa-ke, lokhu kudla akulona olwawo wonke umuntu futhi kungaba nzima ukukugcina. Imiphumela emibi efana 'nokuphefumula kwe-keto' kanye nokuqunjelwa kungaba khona.
Ngakho-ke, uma unesithakazelo ezinzuzweni zezempilo ze-ketosis, indlela engcono kakhulu ukubuza udokotela wakho ukuthi lokhu kudla kukufanele futhi kuphephile yini kuwe. Bangahlola isimo sakho sempilo futhi banikeze isiqondiso esingcono kakhulu. Khumbula, umzimba womuntu wonke uhlukile, ngakho-ke okusebenzela omunye umuntu kungase kungasebenzi komunye.
Amagama angukhiye: I-Ketosis, Ukudla kwe-Keto, Ama-carbohydrate, Ukushisa Amafutha, Ukwehlisa Isisindo, Ama-Ketone, Izinzuzo Zempilo
